CrossFit – Tue, Apr 2
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>:45 sec Air Bike<br>4 Up-Downs over bar<br>5 Clean Deadlifts<br>5 Power Cleans (building)<br>5 Cat/Cows<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>2 Power Cleans (build-in weight)<br>2 Bar Facing Burpees<br>5/4 Calorie Air Bike (build in pace)</p>
Workout
Attack of the Clones (Part A) (3 Rounds for reps)
<p>Freedom (RX’d)<br>Part A:<br>3 sets<br>3:00 AMRAP<br>5 Power Cleans (185/125)<br>10 Bar Facing Burpees<br>Max Calorie Air Bike<br>-rest 2:00 between sets-<br>(KG conv: 83/56)<br><br>-after the final 2:00 rest, begin Part B-</p><p> </p><p>For Time:<br>15 Power Cleans (185/125)<br>30 Bar Facing Burpees<br>45/36 Calorie Air Bike</p><p> </p><p>Independence<br>3 sets<br>3:00 AMRAP<br>5 Power Cleans (155/105)<br>10 Bar Facing Burpees<br>Max Calorie Air Bike<br>-rest 2:00 between sets-<br>-after final 2:00 rest-<br>For Time:<br>15 Power Cleans (155/105)<br>30 Bar Facing Burpees<br>40/32 Calorie Air Bike<br>(KG conv: 70/48)</p><p> </p><p>Liberty<br>3 sets<br>3:00 AMRAP<br>5 Dumbbell Power Cleans (moderate)<br>10 Up Downs<br>Max Calorie Air Bike<br>-rest 2:00 between sets-<br>-after final 2:00 rest-<br>For Time:<br>15 Dumbbell Power Cleans (moderate)<br>30 Up Downs<br>30/24 Calorie Air Bike</p><ul><li>Target Calories each set: 25/20+ Calories</li><li>Minimum number of reps before scaling: 20/15 Calories</li></ul><p>Workout 2:</p><ul><li>Target Time: Sub 7:00</li><li>Time cap: 9:00</li></ul>
Attack of the Clones (Part B) (Time)
<p>Note your time for part B here.</p>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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